physical. 01/28/15

Chris, Greg. Tabata holds.
Chris, Greg. Tabata holds.

Box jump:

9, 7, 5, 3, 3, 3

Height increases each set (denoted by commas between). Rest as needed between sets. The game today is 3 challenging, uninterrupted reps- If jumps become singles, make a minor adjustment and continue uninterrupted.

Then, 9 aggressive rounds of:

9 Kettlebell swing @ 55lb. W, 70lb. M
1 Sprint start @ 20 yd.
3 Breath rest (On the ground- wp-contentrox. :10 sec.)
1 Sprint start @ 20 yd.

If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately transition to either quick rest or kettlebell swing.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Extended arm mace hold (8kg. W, 10kg. M)

Each position break/ weight to the floor during work round = 1 minute Airdyne.